Easy Plant-Based Recipes - Rochester Lifestyle Medicine
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roclifemed.org (585) 484-1254
Easy Plant-Based Recipes
What is Whole-Food Plant- —Nuts and seeds: choose no- Breakfast Ideas
Based (WFPB)? oil added varieties. Eat in
moderation (no more than OVERNIGHT OATS
Eat a variety of whole foods, small handful daily).
as close to their natural state ½ cup of dry oatmeal (rolled or
as possible, from the Power Some items to make your
old-fashioned)
Plate put forth by the meals special:
1 medium banana or ½ cup
Physicians Committee for —Roasted red peppers in a
fresh or frozen blueberries (or
Responsible Medicine, jar or frozen (no oil)
a combination)
pcrm.org: grains, vegetables, —Canned artichoke hearts
1 tbsp flax meal
fruits and legumes (beans, (not the jarred variety, which
¼ tsp cinnamon (optional)
peas and lentils). has an oil-based marinade)
½ cup water or plant milk
—Bagged sun-dried tomatoes
BASIC SHOPPING LIST (not the jarred variety, which
Cut or mash the fruit and place
are packed in oil); reconstitute
To go plant-based, you can in a 16 oz. sealable jar or
in hot water before using.
easily adapt your usual container. Add the oatmeal,
—Fresh lemon juice
grocery list. flax meal, cinnamon and liquid
squeezed on veggies,
and mix for an even consist-
—Move toward whole grains. steamed greens, just about
ency. Store in the refrigerator
Look for bread made from anything.
overnight. Eat cold or warmed.
100% whole grain flour and —All kinds of vinegars.
Optionally add up to 1 tbsp of
pasta made from whole wheat Balsamic vinegar and rice
maple syrup or agave.
or brown rice. Choose brown vinegar are mild and good on
rice instead of white rice and salad all by themselves.
Lunch and Salad Ideas
try whole grains like quinoa —Herbs (fresh and dried) are
(“keen wah”), barley, great sources of flavor and
EASY HUMMUS
buckwheat/kasha, millet, oat are packed with phyto-
groats, farro, spelt berries and nutrients and antioxidants.
1 can chickpeas, drained
wheat berries. Use them freely to add
(reserve liquid)
—Try rolled oats or steel-cut different ethnic flavor profiles
2/3 cup roasted red peppers
oats for oatmeal breakfast. to basic dishes like Red
(from a jar is fine) (optional)
Steel-cut takes longer to cook Beans and Rice (see recipe
1 garlic clove, chopped
and is best soaked overnight below). Mrs. Dash line of herb
2-3 tbsp fresh lemon juice
before cooking. and spice mixes are salt free.
¼ cup chickpea liquid or more
—Try Ezekiel bread found in
Some new items to add to as needed
the refrigerator or freezer
your pantry: 1 tsp soy sauce or ½ tsp salt
case. It’s made from 100%
sprouted grains and legumes. __Nutritional yeast (available
in bulk, or in bag or jar on the Combine all ingredients in a
—Canned or dried beans.
shelf under Bob’s Red Mill, food processor. Add more
Drain and rinse canned beans
Bragg’s or Red Star brands); chickpea liquid if it’s too
before using. See package for
adds a delicious cheesy flavor thick,or if you want to thin it
directions on how to cook
to grains, veggies, popcorn down to use as a salad
dried beans from scratch.
__Ground Flaxseed (Bob's dressing. Good served with
—Canned tomato products
Red Mill, or grind your own): veggies or whole grain
(whole, diced, crushed, purée,
good source of healthy fats crackers that are whole-grain
paste) are versatile. Choose
and oil-free. Here are some
no- or low-salt varieties. Make
good brands:
your own spaghetti sauce with
—Edward and Sons Unsalted
no-oil canned tomato sauce.
Brown Rice Crackers
—Vegetables: fresh, frozen
—Finn Crisps
and/or canned (rinse canned
—Ryvita Crispbread
veggies to lower salt)
—Wasa Crispbread
—Fruits: fresh or frozen
roclifemed.org (585) 484-1254
Easy Plant-Based Recipes
AZTEC SALAD (adapted from Soup Ideas tender. Stir every once-in-
Jennifer Raymond, The awhile and add a bit more
Peaceful Palate) LENTIL OR SPLIT PEA SOUP water if needed.
2 cans black or red beans, Start with 2 cups dried lentils OPTIONS: Instead of using
rinsed and drained or split peas, any color. Sort dry beans, choose a mix of
2 cups frozen corn, thawed through for stones; rinse in canned beans. Use 3 cans of
1 red or green bell pepper, colander; place in large pot
finely chopped rinsed beans and reduce
and add 10 cups water, cooking time to 30 - 45
1 tomato, diced
½ cup finely chopped red or chopped onions and garlic and minutes.
Vidalia onion (optional) veggies (diced carrots, celery,
bell pepper) along with herbs *Busy Day Soup Mix
Dressing: 2 tbsp cider vinegar, of choice (dried basil, oregano, Make a dry mix of equal parts
juice of 1 lime or lemon, 1 thyme, etc.). Bring to a boil; of the following and store in a
garlic clove, minced or ½ tsp reduce heat, partially cover jar:
garlic powder, 1 tsp ground and simmer until done, about 1
•Green split peas
cumin, ½ tsp ground coriander, hour (less time for red lentils),
checking frequently and •Yellow split peas
½ tsp dried oregano, ½ tsp •Green or brown lentils
salt, cayenne powder (opt.) adding water as necessary to
prevent sticking or burning. •Red lentils
Combine salad ingredients in Don’t add salt till the lentils or •Hulled barley
large bowl. Whisk together peas are fully cooked. If you
dressing ingredients and add would like to add diced
to salad, stirring to mix. potatoes, or greens like
spinach, cabbage or kale, wait
JANE’S DANCING till final half hour of cooking.
DRESSING Add ¼ to ½ tsp. salt just
(Jane Esselstyn, from The before serving.
Engine 2 Seven-Day Rescue
Diet) (Make about ½ cup) BUSY DAY SOUP (Kathy
Pollard, sustainablediet.com)
"Go ahead, give this dressing a
go. I bet you will keep dancing 1 cup Busy Day Soup Mix*
right back to it.” 1 onion, chopped Dinner Ideas
2 or 3 cloves garlic, chopped
3 tbsp balsamic vinegar or pressed BUILDING A BOWL
2 tbsp mustard 3 ribs celery, sliced
3 carrots, peeled and sliced
1 tbsp pure maple syrup* ½ green or red bell pepper, Start with a grain or a starchy
1 tbsp fresh lemon juice diced vegetable such as potatoes,
Chopped fresh dill (optional) ½ cup mushrooms (optional), sweet potatoes, or winter
sliced squash. Add beans. Add
Combine ingredients except 1 tomato (optional), diced vegetables (any kind, but aim
dill in a bowl and whisk until 1 tbsp all purpose seasoning, to eat lots of dark, leafy greens
uniformly mixed. Add dill if or oregano over the course of the day).
using. *If you don’t like things ¼ cup soy sauce Add oil free condiments and
too sweet, use less maple 1 tsp pepper flavorings. These can include
syrup. 6 cups water or veg broth mild vinegars, such as
balsamic vinegar (either white
Serve over a green salad or Put everything in a pot. Bring or red), rice vinegar, mustard,
cooked greens. to boil on medium heat. Lower ketchup, soy sauce, salsa and
heat and simmer for 1½ - hot sauce. Finish your meal
2 hours, or until beans are with a piece of fruit.
roclifemed.org (585) 484-1254
Easy Plant-Based Recipes
Sample Big Bowl: Start with RED BEANS AND BROWN
cooked brown rice (follow RICE
recipe on package) Open a
can of black beans or kidney 1 medium onion, any color
beans, rinse and drain. Pile 3 cloves fresh garlic
beans on rice. Add some 1 14.5 oz can diced tomatoes
cooked frozen corn or cooked (no or low salt preferred)
frozen mixed vegetables. Add 1½ cups chopped spinach
your favorite salsa and/or hot 1 tablespoon nutritional yeast
sauce. Choose the level of ¼ tsp cayenne pepper (or less
heat that you like, mild to hot if you don’t like “heat”)
Have a green salad on the 1½ cups or 1 can kidney
side or on top. beans (drained and rinsed) LENTIL ARTICHOKE STEW
1½ cups cooked brown rice (Serves 6) (kickstart.pcrm.org;
DR VEGGIE’S photo by Kathy Patalsky,
FAVORITE MEAL Sauté onion and add crushed happyhealthylife.com)
garlic as the onions are
2 to 4 sweet potatoes cooked.(Use med-low heat ¼ cup vegetable broth
1 large head of broccoli with liquid in any pan or high- 1 onion, chopped
heat dry sauté in stainless 2 large garlic cloves, minced
Cut the broccoli into small steel). Add the diced tomatoes, 2 tsp ground cumin
florets. Don’t discard the stem, spinach, nutritional yeast and 1 tsp ground coriander
although you can trim it cayenne pepper. Simmer for 5 1½ cup dry (uncooked) red
somewhat if you like, as it’s minutes. Add the beans and lentils (4½ cups cooked)
delicious and nutritious. Let bring to a slow simmer. Serve 1 bay leaf
the florets sit at room over rice. 2 cups water
temperature for 30 to 60 min.; Juice of 1 lemon
this allows a beneficial PASTA FAGIOLI 2 24-oz cans chopped
phytochemical, sulforaphane, tomatoes, pref. fire-roasted,
undrained, or 6 cups
to develop. 1 large onion, any color chopped fresh tomatoes
3 cloves fresh garlic plus 1 cup tomato juice
Poke holes in the sweet 1 14.5 oz. can diced tomatoes 1½ cups quartered artichoke
potatoes with a fork. Place the (no or low salt preferred) hearts (one 9-oz frozen
sweet potatoes on a cookie ½ tsp dried oregano package or one 15-oz can)
sheet or baking pan. Bake at ½ tsp dried basil ¼ tsp crushed red pepper
400 degrees for about 45 3 cups, chopped broccoli (opt.)
minutes. Towards the end of 1 cup chopped kale ¼ tsp salt, or to taste
the baking time, steam the 1½ cups or 1 can cannellini or ¼ tsp black pepper, or to taste
broccoli in a small amount of pinto beans (drained & rinsed)
water for 4 to 5 minutes or to 2 cups cooked whole wheat Heat broth in a large
the desired degree of spaghetti noodles saucepan. Add onion and
doneness. Serve the veggies sauté on medium heat for
hot; if desired, sprinkle some Sauté onion and add crushed about 5 minutes, until golden.
soy sauce and rice vinegar, garlic as the onions are Add garlic, cumin, and
and some garlic or onion cooked. (Use med-low heat coriander and cook for 2
powder, on the broccoli. with liquid in any pan or high- minutes, stirring frequently.
heat dry sauté in stainless Add dried lentils, bay leaf, and
steel). Add the diced tomatoes water to pan and bring to a
and herbs. Simmer 5 min. Add boil. Lower heat and add
broccoli, kale and beans. lemon juice, tomatoes and
Simmer 5 more min. Serve their liquid, artichokes, and
with spaghetti. crushed red pepper, if using.
roclifemed.org (585) 484-1254
Easy Plant-Based Recipes
Simmer for about 20 minutes, need to be eaten up, add them Tips: These make delicious
until the lentils are tender. and adjust seasoning to taste. “home fries” as well! Just cut
Remove and discard the bay Add optional cilantro on top. them in cubes instead of
leaf, Add salt and black wedges.
pepper, or to taste. Good ANY COOKED VEGETABLE
served alone or over brown (greens, cauliflower, green
rice or pasta. beans, broccoli, zucchini, etc.)
Note: Using fire-roasted Steam the chopped fresh
tomatoes is not essential, but vegetable in about 1 inch of
they will give the stew a boiling water to the desired
delicious smoky flavor. degree of doneness, or if using
frozen veggies, follow package
directions. Add the following:
BANANA “NICE” CREAM
—1 tsp to 1 tbsp soy sauce or
Bragg’s Liquid Aminos Start with 2 very ripe bananas
—1 tsp to 1 tbsp rice vinegar (the outside should be spotted,
(regular or seasoned: even black is okay). Peel
seasoned is slightly sweet) them, cut the bananas in coins
—Sprinkle of garlic powder or and freeze in a labeled
onion powder container. Freeze at least 12
hours; they last in the freezer
NO OIL BAKED FRIES indefinitely once frozen. (This
(Evelisse Capó) (The following is a good use for any over-ripe
recipe was reprinted with bananas.)
5-MINUTE CHANA MASALA permission from the T. Colin
(Curried Chickpeas) (adapted) Campbell Center for Nutrition Bring the bananas out of the
(Pam Kropf, engine2diet.com) Studies (nutritionstudies.org) freezer and let them soften 1-2
minutes before making the ice
2 cups cooked or frozen brown 4 medium-large Yukon gold cream. Blend in a food
rice potatoes processor with 1 cup of frozen
1 can garbanzo beans ½ tsp garlic powder fruit, any type (blueberries or
1 tsp curry powder Sea salt and pepper to taste mixed berries are nice). You
1 can diced tomatoes may need to add ¼ cup or so
1 cup frozen spinach Preheat oven to 425 degrees of plant milk to make it the
2 pinches garlic powder
Salt & pepper to taste F. Cut the potatoes in wedges right consistency. Serve right
¼ cup cilantro (optional) or regular French fry shape away or spoon it into a
about ½ to ¾ inch thick. Place container and freeze.
Heat the brown rice in the the potatoes in a deep
saucepan, cover with water Variation: Use 1 to 2 tbsp
microwave or on the stove
and bring to a boil. Boil for 5 cocoa powder and a dash of
until hot. Drain and rinse the
minutes. Drain well and place vanilla extract, instead of the
garbanzo beans. Mix the curry,
in a mixing bowl. frozen fruit.♦
diced tomatoes, beans, and
garlic powder if using) and salt Many of these recipes are
and pepper to taste. Mix in Add the seasonings and toss
the potatoes so they are taken from the Jumpstart
frozen spinach and heat the Guide included in the 15-Day
beans and greens in the evenly coated. Place in a
baking dish lined with a Whole-Food Plant-Based
microwave or on the stove Jumpstart. For more
until hot. You can add silicone liner or parchment
paper. Avoid stacking them so information, go to
practically any veggie to this roclifemed.org and click on
dish. So if you have some that they cook evenly. Bake for
35-40 minutes or until crisp. “Program Info”!
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